My "life some heavy things" log

Lichborne · Wed, July 25th, 2012, 02:25 PM

For anyone that isn't familiar with my transformation here is the long verison: http://forums.johnstonefitness.com/s...ad.php?t=52920

I lost 45lbs on a ketogenic diet. Now that I'm skinnier I want to build some muscle, so to do that I'm going to be doing Stronglifts 5x5. For anyone unfamiliar with SL it is a progressive overload beginner program split into two workouts done on three non consecutive days of the week(MWF, TThSa etc).

Workout A:
5x5 Squat
5x5 Bench
3xFailure Inverted Rows
3xF Push-ups
3x12 Reverse Crunch

Workout B:
5x5 Squat
5x5 Overhead Press
1x5 Deadlift
3xF Chin-ups (or Pull-Ups)
3x30sec Prone Bridges

I'm on my second week of the program so far and have a log elsewhere, but more accountability can't hurt!

Lichborne · Wed, July 25th, 2012, 02:26 PM

7/16/2012

Squat
5x5x95

Bench
5x5x65

Inverted Rows
1x5
1x3
1x2

Push Ups
1x4
1x3
1x3

Reverse Crunches
3x12

7/18/2012

Squat
5x5x100

OHP
5x5x55

Deadlift
1x5x135

Pull Ups(assisted)
1x5
1x4
1x5

Prone Bridges
3x30sec

7/20/2012

Squat
5x5x105

Bench
5x5x70

Inverted Rows
1x5
1x4
1x4

Push Ups
1x5
1x4
1x4

Reverse Crunches
3x12

7/23/2012

Squat
5x5x110

OHP
5x5x60

Deadlift
1x5x145

Pull Ups(assisted)
1x5
1x6
1x6

Prone Bridges
3x30sec

7/25/2012

Squat
5x5x115

Bench
5x5x75

Inverted Rows
1x5
1x4
1x4

Push Ups
1x6
1x4
1x4

Reverse Crunches
3x12

I think I finally "get" what total body recruitment is in the bench press now. I watched the So You Think You Can Bench series by EFS and it clicked today. My legs are really sore after doing my sets for bench. The leg drive made a significant difference. I felt like I could've added 30lbs to the bar and still killed it. Squats...Idk, I'm just not getting it. I've watched enough videos on how to do them, but I wish I had a box to practice with. I'm still pushing weight up relatively easily but I know the form leaves much to be desired. I'll just keep working at it though.

Lichborne · Fri, July 27th, 2012, 02:20 PM

7/27/2012

Squat
5x5x120

OHP
5x5x65

Deadlift
1x5x155

Pull Ups(assisted)
1x8
1x8
1x8

Prone Bridges
3x30sec

Beasted the pull ups today. Stoked. I can feel myself getting stronger.

Lichborne · Mon, July 30th, 2012, 03:07 PM

7/30/2012

Squat
5x5x125

Bench
5x5x80

Inverted Rows
1x5
1x5
1x4

Push Ups
1x6
1x6
1x6

Reverse Crunches
3x12

Push up progress. Squat form was better today for sure imo. I was focused really hard on pushing my knees out, not forward. Need to work on keeping my bench form tight the entire lift. I can usually keep it fine for the first 2 reps but my upper back loses its tightness by the end.

Noticing my arms getting bigger, even if it's just slightly. Put on a shirt the other day and felt the arms holes a little more snug than usual.

Apothecary · Mon, July 30th, 2012, 09:36 PM

Quote:

Originally Posted by Lichborne

7/16/2012

Squats...Idk, I'm just not getting it. .

I am not sure what you are struggling with, but Aram suggested I do some Goblet Squats to improve my glute strength. Doing those for 3 months completely changed my squat form. I still need work on my form, but boy did that make a difference. It also changed my lunge form and leg presses. Quite a remarkable difference.

Lichborne · Tue, July 31st, 2012, 01:09 PM

I actually had a friend link me to a t-nation article on goblet squats! Been doing them every chance I get.

Lichborne · Fri, August 3rd, 2012, 02:41 PM

8/3/2012

Squat
5x5x130

Bench
5x5x85

Inverted Rows
1x5
1x5
1x5

Push Ups
1x7
1x7
1x7

Reverse Crunches
3x12

Okay so I didn't get to go to the gym Wednesday. I was getting ready and the power company showed up and needed in my apartment to do some shit to the outlets so that day was shot because I work nights. Instead I did 5 sets of all of the accessory exercises on Wednesday.

Today: Good day. My squat form is getting better I can tell and my shoulders are becoming more flexible. Like I posted there was a box there so I did my warm up sets with it to get a feel of what it's like to just sit back with weight on my shoulders. Working sets I really think I'm improving just thinking about keeping my knees pushed out and not forward. Bench was solid. I hate inverted rows.

Lichborne · Tue, August 7th, 2012, 01:46 PM

8/7/2012

Squat
5x5x135

OHP
4x5x70
1x4x70

Deadlift
1x5x165

Pull Ups(assisted)
1x14
1x12
1x13

Prone Bridges
3x30 seconds

Squats felt great today. Got 24 reps of the OHP. If I remember correctly this means I still add weight for next time, correct? That last rep could've been missed for a number of factors so it's better to just move up in weight next time. Noticing right now the first rep of the OHP set is the hardest. Once I feel the weight move I know I can do it. That last one though, I tried so hard. Got it to about even with my forehead and it just wouldn't go any farther. Oh well, there's always next time!

Switching my days to TThSat because school is starting next week and I definitely won't have time between class ending at 1130 and work starting at 230 to get to the gym and eat/make a good lunch. No class TTh though.

Lichborne · Thu, August 9th, 2012, 02:40 PM

8/8/2012

Squat
5x5x140

Bench
5x5x90

Inverted Rows
1x6
1x5
1x5

Push Ups
1x9
1x10
1x9

Reverse Crunches
3x12

Good day, nothing really to report. Big time push up progress.

Lichborne · Sat, August 11th, 2012, 01:07 PM

8/11/2012

Squat
5x5x145

OHP
5x5x75

Deadlift
1x5x175

Pull Ups(assisted)
1x14
1x15
1x14

Prone Bridges
3x30sec

Good day today. Squats were hard, but holy crap overhead press was brutal. After the first set I wasn't sure I'd even get through the second one but I fucking killed it. Feels so good to accomplish that. Tuesday I accidentally loaded up the bar with 75lbs instead of 70 and I couldn't even do 1 before realizing the weight was too high for the day. I'm happy I got all 25 today fuck yeah.

Lichborne · Tue, August 14th, 2012, 01:04 PM

8/14/2012

Squat
5x5x150

Bench
5x5x95

Inverted Rows
1x7
1x5
1x5

Push Ups
1x11
1x10
1x10

Reverse Crunches
3x12

Solid day. Squats are getting hard. Bench was fine and progress on push ups and inverted rows.

Lichborne · Thu, August 16th, 2012, 01:12 PM

8/16/2012

Squat
5x5x155

OHP
1x3x80
2x5
2x4

Deadlift
1x5x185

Pull Ups(assisted)
1x16
1x14
1x15

Prone Bridges
3x30sec

Bad day for OHP. Still, 21 reps isn't too bad. I believe this means I stay at 80lbs on Tuesday and shoot for a full 25 reps(or at least more than I did today). Grip was failing today on Deadlifts so I'll start using an alternating grip for that. Squats were hard but I still got through them.

leftyx · Thu, August 16th, 2012, 07:24 PM

Quote:

Originally Posted by Lichborne

8/16/2012

Squat
5x5x155

OHP
1x3x80
2x5
2x4

Deadlift
1x5x185

Pull Ups(assisted)
1x16
1x14
1x15

Prone Bridges
3x30sec

Bad day for OHP. Still, 21 reps isn't too bad. I believe this means I stay at 80lbs on Tuesday and shoot for a full 25 reps(or at least more than I did today). Grip was failing today on Deadlifts so I'll start using an alternating grip for that. Squats were hard but I still got through them.

Nice going. I forget, what are your stats again?

Lichborne · Sat, August 18th, 2012, 01:56 PM

Quote:

Originally Posted by leftyx

Nice going. I forget, what are your stats again?

6ft tall, 189lbs

Lichborne · Sat, August 18th, 2012, 01:57 PM

8/18/2012

Squat
5x5x160

Bench
5x5x100

Inverted Rows
1x7
1x6
1x6

Push Ups
1x11
1x11
1x10

Reverse Crunches
3x12

Good day. Nothing to comment on really.

Lichborne · Tue, August 21st, 2012, 01:23 PM

8/21/2012

Squat
5x5x165

OHP
4x5x80
1x4

Deadlift
1x5x195

Pull Ups(assisted)
1x17
1x16
1x16

Prone Bridges
3x30sec

Pretty good day today. Got more reps on my overhead press this time bringing my rep total to 24 reps for 80lbs. Since I've not completed 25 reps should I still move onto 85lbs for my Saturday workout? Either way, glad to see progress there. Alternate grip worked well for deadlifts big time. Squats weren't so bad. Pull up progress too, I'm stoked.

Lichborne · Wed, August 22nd, 2012, 11:36 AM

Weigh in update:

This morning I clocked in at 188.0lbs even. Lowest I've been in years! Feels so good to see progress I could almost cry, haha. 8lbs away from my initial goal. People weren't kidding though when they said the last 10 or so pounds would be the slowest to come off. Gotta stick to it though, failure is not an option!

Lichborne · Thu, August 23rd, 2012, 02:18 PM

8/23/2012

Squat
5x5x170

Bench
5x5x105

Inverted Rows
1x8
1x7
1x6

Push Ups
1x12
1x11
1x11

Reverse Crunches
3x12

WHOA man, pretty solid day. Squats were HARD today but I still manned up. Bench is getting tough. Progress on inverted rows and pushups which is bueno.

Also

7.4lbs away from my goal weight woop woop

BlueThunder · Thu, September 20th, 2012, 11:07 PM

Nice going! Power through to the goal! I always seem to lose it when I'm soooooo close to my goal. Hope your progress continues!